MET-Rx - Winter 2012

OLYMPIA WORKOUT SPLIT:
MONDAY- SHOULDERS (HEAVY) AND CALVES 3x10-15 of each: Seated military press Lateral raises with dumbbells Cable front raises with the straight bar Rear delt fly on the pec dec Dumbbell reverse fly Standing calf raises 4x20 slow Seated calf raises 4x10 toes in, 10 toes forward, 10 toes out
TUESDAY- LEGS (TRACK) Example of a track day: Sprint 100m 1st curve walking lunges Sprint 100m 2nd curve side squat hops Repeat til you have done 5 laps (total 10-100m)
Go on the turf Frog jumps from the baseline to the 50 then sprint to the end zone back pedal all the way back. (Repeat 5 times) Karaoke baseline to 50 sprint rest walk back. (Repeat 5 times)
Go to the bleachers Squat jumps on to first set of stairs (jump up, step down repeat) 25x Wall sit 1 min- sprint up one set walk back down. (Repeat 3 times)
WEDNESDAY- ARMS AND ABS 3x15-20 reps Standing dumbbell curls alternating Spider curls Cable rope neutral grip curls Tricep extension with straight bar on cable Overhead tricep extension one arm at a time with db Tricep bench dips 45sec bicycles 15 roman chair leg raises 25 incline situps
THURSDAY- BACK AND CALVES (calves are a weak area so I hit them twice) 3x15 of each Wide grip pull ups Neutral grip pulldowns Seated wide grip cable rows Reverse grip t-bar row Cable pullovers with straight bar 4x25 calf raises standing
FRIDAY- YOGA (I like to do this for flexibility, balance and mental relaxation)
SATURDAY- CHEST, HAMSTRINGS AND LIGHT SHOULDERS 3x15 of each in a circuit Circuit 1: Machine chest press, prone hamstring curl, seated shoulder press w dumbbells Circuit 2: Dumbbell fly, stiff legged deadlifts, one arm lateral raises with dumbbells Circuit 3: Incline pushups with feet on bench, seated hamstring curl, rear delt fly on pec deck
SUNDAY- YOGA
CARDIO: I do 45 minutes, 6 days a week, 3 months out from the competition and gradually work up to an hour and a half( 45 min- utes in the morning and 45 minutes at night) , 7 days a week. I ran most of the time, but would crosstrain with the elliptical, stepmill, incline walking, and HIIT intervals.
Photo by Frank Sepe